1. Going gluten-free for weight loss, then bingeing on GF desserts
"If you avoid all gluten, you can end up lacking a lot of important nutrients and fiber," says registered dietitian Mitzi Dulan, author of The Pinterest Diet: How to Pin Your Way Thin. In fact, new studies show that many adverse reactions to gluten in those without Celiac disease can actually be blamed on FODMAPs, an acronym for the carbohydrates commonly found in our modern, highly processed diet. FODMAPs often remain in manufactured GF breads, cereals, and pastries, meaning they won't help your digestive issues or spur weight loss. "A brownie is still a brownie, even if it's gluten-free," says sports nutritionist Melissa Hartwig, author of It Starts With Food.

2. Not getting enough protein
It's especially prevalent among, but not limited to, vegetarians and vegans, says Dulan. Not only is protein a major source of energy for our bodies, but it also helps build antibodies that fight infection. "If you don't get enough, your immune system could suffer, and you could lose muscle and feel more tired," Dulan says. The CDC recommends that women between the ages of 19 and 70 consume 46 grams of protein every day — the equivalent of a 3-oz piece of meat, a glass of milk, and 1 cup of dry beans. A slew of recent research suggests that it may be smart to limit our intake of animal protein, so whether you eat meat or not, work to incorporate protein-rich nuts, quinoa, beans, and legumes into your diet.

3. Ignoring nutrition labels when you think a food is healthy
Even if you're trying only to eat foods with ingredients you can pronounce, you may run into trouble with unnecessary additives contained in supposed whole-food items, such as yogurt. "Read the label," says registered dietitian Melissa Halas-Liang. "There's no reason for yogurt to contain cornstarch. It should basically just be milk and live and active cultures." Stick to this rule of thumb: If a food comes out of a box or a package, it shouldn't have more than five ingredients. It's also important to check serving sizes, even on healthy items like almond butter or kale chips, since it is possible to have too much of a good thing.

4. Seeking out a magical product
You don't have to buy a specific food or supplement in order to reshape your diet, says Halas-Liang. In response to the new wave of research promoting the importance of a healthy gut, many have stocked up on probiotics, perhaps without good reason. "Some of these products actually contain harmful bacteria because they aren't regulated by the FDA," says Halas-Liang. "If you're going to take any kind of supplement, you should work with a dietitian or doctor to determine the best strains and brands." Nonetheless, in most cases you're better off balancing your gut bacteria by eating a diet rich in foods that naturally contain prebiotics and probiotics, like yogurt and artichokes.

5. Falling into the cleanse-and-binge cycle
It can be tempting to think a cleanse will put an end to unhealthy habits and reset your metabolism — but there's no scientific evidence that this is the case. In reality, crash dieting can have dangerous, long-term effects, including permanently slowing down your metabolism. And after subsisting on nothing but green juice for three days, it's all too easy to veer in the other direction. "Going several days without solid foods can lead to overeating, since people become so hungry and begin to be protein-deficient," says Dulan. Juice cleansing isn't a long-term solution, and yo-yoing between a liquid diet and overeating is a poor alternative to living a healthy lifestyle most of the time. Instead of detoxing and retoxing, aim to eat energizing, good-for-you foods whenever possible.

6. Ignoring the effects of regular, heavy drinking
For most people, forever cutting out alcohol is unrealistic, but it's important to notice its effects beyond just calories. Halas-Liang advises her clients to be aware of how drinking decreases their inhibitions, increasing the likelihood that they'll make less mindful healthy food choices. "Alcohol also negatively impacts sleep quality, so you may feel too tired the next day to hit the gym," she says.

7. Expecting a quick-fix diet to change your life
"If you're using some form of calorie restriction to lose weight and focusing solely on the number on the scale, you aren't effectively changing your habits, cravings, or relationship with food," says Hartwig. "After your diet is over, you go back to the same struggles, urges, and unhealthy coping strategies." A good nutrition plan examines your relationship with food, and understanding it can help you adjust your habits in the long run. "I do think a healthy nutrition plan can change your life, but bear in mind that it's a lifestyle change, not a diet."